People living in the original blue zones region of Okinawa, Japan have a strategy for maintaining a healthy weight. Before each meal, they say “Hara Hachi Bu,” a Confucian teaching that instructs people to eat until they are 80 percent full. This mealtime mantra can help you cut calories and lead to better health and longevity.
Residents of the world’s blue zones regions share common lifestyle habits called the Power 9®. Eating mindfully is one of them. Following the practice of Hara Hachi Bu can reduce your caloric intake, which studies show can lead to better heart health, longevity, and weight loss. In fact, losing just five to ten percent of your body weight offers significant health benefits, such as lower blood pressure and cholesterol, which can reduce your risk of heart disease.
Do you need help eating mindfully?
Many of us eat while on the run or sitting in front of a screen. This often means we don’t notice what we’re eating or how fast we’re consuming it. Rather than eating on autopilot, try to experience your food. Enjoy the taste. Savor the smell. Feel the texture, and appreciate the satisfaction from each bite.
When you eliminate distractions and take the time to really enjoy your meal, you’ll feel more satisfied with less. Get started by adopting the Hara Hachi Bu mealtime mantra before you eat, which could help you connect with what you’re ingesting and give your brain time to catch up with your stomach. The 20 percent of calories leftover in the pan (saved for another meal) could be the difference between gaining weight and losing it.
Sources:
Willcox DC, Scapagnini G, Willcox BJ. Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet. Mech Ageing Dev. 2014;136-137:148-62. doi: 10.1016/j.mad.2014.01.002
Willcox BJ, Willcox DC, Suzuki M. Demographic, phenotypic, and genetic characteristics of centenarians in Okinawa and Japan: Part 1-centenarians in Okinawa. Mech Ageing Dev. 2017;165(Pt B):75-79. doi:10.1016/j.mad.2016.11.001
Prevention and Treatment of High Cholesterol (Hyperlipidemia). (2021). Retrieved 6 April 2021, from https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
